0:00 Find a comfortable position.0:02 Seated or lying down.0:05 It doesn't matter where.0:07 Now, place one hand on your chest, right over your heart.0:13 And place your other hand on your belly, just above your navel.0:20 Close your eyes if that feels right for you.0:25 For a moment, do nothing.0:27 Don't change your breath.0:30 Just feel the movement under your hands as you breathe in… and as you breathe out.0:39 Notice which hand moves more.0:42 No judgment.0:43 Just information.0:45 For most of us, most of the day, the top hand does all the work.0:52 We breathe into our chest.0:55 Shallow.0:55 Quick.0:56 A survival breath.0:58 We're going to invite the breath deeper.1:02 Keeping your attention on your hands, I want you to take a slow, gentle breath in through your nose.1:13 And as you do, imagine you are sending that breath all the way down to the hand on your belly.1:23 Feel your belly expand into your hand.1:27 Like a balloon, softly inflating.1:30 The hand on your chest should stay relatively still.1:36 And now, a long, slow exhale through your mouth.1:41 Feel the hand on your belly fall as your navel draws back toward your spine.1:49 Let's do that again.1:51 Inhale through the nose… feel the belly rise.1:56 The chest stays quiet.1:58 Exhale through the mouth… feel the belly contract.2:04 Good.2:04 Again.2:05 Inhale… belly fills with air.2:08 One… two… three.2:10 Hold for a moment at the top.2:13 And exhale… letting it all go.2:16 Four… three… two… one.2:18 This is diaphragmatic breathing.2:22 This is your body’s natural state of rest.2:26 You’re not learning something new.2:30 You are remembering.2:32 Let’s continue.2:33 Inhale, belly expands.2:36 Feel the cool air coming in.2:39 Exhale, belly contracts.2:41 Feel the tension leaving your body with the warm air.2:47 Your shoulders might want to help.2:51 Let them drop.2:52 Your jaw might be tight.2:55 Let it go soft.2:56 The only work to be done is right here.3:00 Under the hand on your belly.3:03 Inhale… expand.3:05 Exhale… release.3:07 If your mind wanders—and it will—that's okay.3:12 That's what minds do.3:14 When you notice it has drifted, gently… without force… guide your attention back to the feeling of your hand rising and falling.3:27 This practice is not about emptying the mind.3:32 It’s about giving your mind one simple, calming thing to focus on.3:39 The rise… and the fall.3:42 Now, for the next few breaths, I’ll be quiet.3:46 You have the rhythm.3:49 Stay with it.3:50 Inhale… belly rises.3:52 Exhale… belly falls.3:54 One more, together.3:56 Deepest breath you’ve taken all day.4:00 Inhale through the nose, fill the belly completely.4:05 Feel it press firmly into your hand.4:09 Hold it.4:10 And now, a full release.4:13 Let it all go.4:14 Let your breathing return to its natural rhythm.4:19 You can let your hands rest in your lap, or at your sides.4:26 Notice how you feel.4:28 Notice the quiet.4:29 The space you’ve created is real.4:33 It’s inside you.4:35 You can return to it anytime you need to.4:39 All it takes is a breath.4:42 When you're ready, slowly begin to bring some awareness back to the room.4:49 Maybe wiggle your fingers and toes.4:53 Gently open your eyes.4:56 You did the work.4:57 Carry this stillness with you.
